Neck Pain With Rowing

Neck Pain With Rowing

Tag someone that needs to improve their rowing mechanics! . There are a lot of moving parts in a row. Depending on what your intent with the exercise is, there are many variations. 2 things to almost always avoid โŒ when performing the row include: . โž–Excessively shoulder shrugging, which is performed by your supra-scapular muscles (e.g. Upper Trap and Levator Scap) โž–Extending the Upper Neck ; to avoid this add a slight chin tuck or a double chin when performing the row. . An easy way to alter where you pull from = changing the height of the pulley. When pulling into a low row, it will make it easier to avoid excessive shoulder shrugging. . Some key points with a row includes: 1๏ธโƒฃ Keeping a neutral neck, if over-stressing the neck muscles - add a slight chin tuck (this inhibits the upper trap muscles) 2๏ธโƒฃ Focus on squeezing the shoulder blades back, this is where you want to drive the motion from 3๏ธโƒฃ Avoid "Arming" the row, initiate the motion with your shoulder blade and allow your arm to follow. Your elbow should only be slightly past the torso. . In the meantime, focus on improving control of your scapula retractors and slowly decrease height of the pulley until you can control the row adequately free of compensation. . If your goal is actually to target the upper trap, then perform a shrug with your shoulder abducted > 30 degrees!
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